Tips and Advice on How to Lose Weight And Keep It Off
Tips and Advice on How to Lose Weight And Keep It Off
First I will begin with a short definition. A diet with yo-yo effect is when you had lost pounds by following it and immediately gaining weight back on after quitting the diet. There are two major issues here. First is that you will be aware of the yo-yo effect of a diet, only after you stop following it. Second and more important is that harsh changes like fast losing or gaining of weight are not natural for the body and can cause serious health issues. In other words the final outcome will be nothing or worse.
There is a great variety of case studies and people's stories about losing tens of pounds due to a given diet, after that gaining even more extra weight than before. And yet people are throwing themselves on to diets which eventually didn't provide any weight loss results. So the question is:
Which Is the Main Reason People Undertake Diets with Yo-Yo Effect
The scenario is almost always the same. You need to lose weight quick, so you throw yourself at a promising crush diet and even use the help of some "power-rapid" diet pill. You shed some extra fat really fast, but when you quit this diet the fat returns even faster.
How to identify yo-yo diets and stay away from them?
Any eating plan that suggests losing many pounds for very short time, any diets proposing drastically calorie intake reduction may in fact do you more harm than good. Apart from risking your health, following such diets is very difficult. Hunger and sudden restriction from all the foods you like will make it almost unbearable and soon you will quit. Here are some tips for how to keep your weight off - longer and naturally.
Tips to Prevent the Yo-Yo Effect After Quitting a Diet
Realistic Diet - Don't say no to all the forbidden foods just at once, or continue to stay away from them for too long. The more you restrict yourself from your favorites foods - the more likely will be for you to finally break the rules. Try to include foods you like or prepare meals you will eat.
Start Slowly and Be Consistent. The body will react negatively to any sudden restriction of certain foods or any extensive exercise program. Studies had shown that natural weight loss is at the rate of about two pounds per week. The best advice here is to start slowly and gradually introduce changes until you reach the ultimate goal - to live a healthy lifestyle.
Increase Your Activity Levels. Except for strengthening and toning muscles, exercise will burn calories and keep your metabolism up, which will melt away excess body fat and will help you to manage your weight.
Online and Offline Support. Attempt to share your initiative with your friends, even with members of your family. Or join a group or online community with people sharing your interests.
Flexible - in order to achieve constant results, health and strength improvements, you have to always make changes. Try to alter the food sources of lean protein, carbohydrates and good fats. Also choose different colored fruits and vegetables for supplying your body with as much vitamins and minerals as possible.
Be cautious of emotional eating. When people are depressed they tend to break the rules of dieting and in most cases they go after unhealthy food choices. And also become prone to consuming large amount of food, which makes emotional eating a fierce enemy of your healthy-living efforts.
Be an Optimist - you have to motivate yourself positively - if others can do it then I can do it.
Yo-yo diets always seemed to present the easy solution, because what we refuse to accept is that losing weight the natural way is long-term and gradual process, which takes time and efforts in order to succeed.
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